Ages 13–18
Drills for Defenders
One against one, recovery runs, angles and the shape of a back line. 40 drills from Spatrian’s program, each with its set-up, its steps and what to watch for. Put any of them in a session with the practice plan builder.
Warm-upSoloWarm-Up Jog & Stretch
Light jog around cones, followed by dynamic stretches (leg swings, arm circles, lunges).
Ball masterySoloSmall spaceToe Taps & Sole Rolls
Alternate tapping the top of the ball with each foot (toe taps), then roll the ball forward/back with the sole.
PassingSoloWall Passing (Solo) / Partner Passing
Stand 5-8m apart. Pass the ball back and forth using the inside of the foot.
Speed and agilitySoloLadder & Cone Agility
Quick feet through a ladder (or cones as substitutes), followed by short sprints.
Ball masterySoloSmall spaceJuggling Challenge
Keep the ball in the air using feet, thighs, and head. Count consecutive touches.
Cool-downSoloSmall spaceCool-Down & Debrief
Slow jog, static stretches (30s each: quads, hamstrings, calves, groin), and chat about what went well.
PassingRondo 3v1
Three players keep possession against one defender in small grid.
PassingTriangle Passing
Three players form triangle, pass and follow or pass and move.
DefendingDefensive Shape Drill
Practice maintaining defensive line and shifting as a unit.
Speed and agilitySprint Intervals
Repeated 30m sprints with walk-back recovery.
Small-sided gamesPossession Game 4v4
4v4 possession game in defined area — team with most passes wins.
PassingTwo-Grid Transition Rondo
Keep the ball in one grid, then break into the next one the moment it opens up.
ScanningColour-Call Rondo
Normal keep-away, except a colour gets called and the next pass has to go towards that colour.
Dribbling and turns1v1 Continuous Transitions
Attack, and the second the ball is gone you are the defender for the next one.
ScanningSoloTwo-Wall Scanning Gauntlet
Continuous wall passing while reading and calling a marker behind you.
DefendingChannel Duel — Steer to the Line
Defend a narrow channel by showing the attacker sideways instead of diving in.
Small-sided games2v2 with Bumpers
Two against two, with a spare player on each touchline who always plays for whoever has the ball.
ScanningSoloThree-Colour Agility Maze
Quick feet through a small grid, exiting through whichever colour gets called.
DefendingZonal Sliding Screen
A defending line shifts across together to shut whichever side the ball is on.
Small-sided games2v2 Micro-Pitch
Two against two in a tiny area. Very short, very intense, full recovery between rounds.
Passing3v1 Keep-Away with Split Passes
Keep-away where a pass played between the defender's legs or either side of them is worth double.
DefendingRecovery Run and Angle of Pursuit
Chase back from behind on a curved line so you arrive goal-side rather than alongside.
DefendingSteering to the Outside Gate
Defend a central goal by making the attacker take the side gate instead.
DefendingJockey and Recovery Challenge
Back off under control, then turn and match them the moment they go.
First touchSoloSmall spaceWall First Touch
Pass into a wall and kill the returning ball dead with one touch, then play it back with the next.
PassingSoloSmall spaceWeak Foot Only
Two minutes against a wall using nothing but the foot they avoid.
DefendingSoloSmall spaceJockeying Shadow
Defensive shuffling with no ball at all — the shape a defender holds before the tackle.
ScanningSoloSmall spaceScan Clock
Four coloured cones set like a clock face, the ball always moving, and a colour called at random.
First touchSoloSmall spaceSole Stop and Wall Pass
Pass against a wall and stop the return dead under the sole, then pass again: the first touch a futsal player uses on every ball that comes to them on a hard floor.
PassingKick-In to a Runner
Take futsal's kick-in from a still ball on the line, within the four seconds the Laws allow, and pass into a teammate's run along the floor.
DefendingSoloRecovery Run: Turn and Track
The ball is lost up the pitch: turn on the first step, sprint back goal-side of an imaginary attacker, and settle into a defending stance.DefendingSoloCut the Angle: Goal-Side Position
The ball moves round a fan of cones; the defender moves each time to the line between the ball and the goal, two steps off it, side-on.
Warm-upSoloSmall spaceIndoor Warm-Up & Mobility
A five-minute warm-up that fits a hallway: marching, skipping on the spot, leg swings and lunges, no ball and no run.
Speed and agilitySoloSmall spaceSingle-Leg Balance Circuit
Single-leg holds, reaches and airplane holds on a square of floor: the ankle strength a sharp first step is built on.
Speed and agilitySoloSmall spaceFast Feet & Lateral Shuffle
Quick feet on the spot, side shuffles across a metre and small forward-back hops: the footwork a player uses between every touch.
Speed and agilitySoloSmall spaceCore for the Strike
Plank, side plank, dead bugs and glute bridges: the trunk a strike, a jump and a shoulder-to-shoulder duel all come from.
Speed and agilitySoloSmall spaceSkater Bounds & Line Hops
Side-to-side bounds and quick two-footed hops over a line on the floor, landed soft: change-of-direction power that needs no ceiling height.
Ball masterySoloSmall spaceSole Taps & Drag-Backs on a Line
A line on the floor as the ruler: sole taps along it, drag-backs across it and inside-outside taps either side, the fastest feet in the smallest space.
PassingSoloSmall spaceOutside-of-the-Foot Wall Pass
Passes off a wall with the outside of the foot, the pass that disguises where the ball is going, from four steps back in a garage or a basement.
DefendingSoloSmall spaceShadow 1v1 Reactions
A defender's reactions in a box: the parent, or a timer's calls, is the attacker, and the child shifts, jockeys and pounces on the call without a ball being struck.More drills
All drillsFull Back trainingCenter Back trainingPassing DrillsDribbling DrillsDefending DrillsScanning DrillsFirst Touch DrillsShooting DrillsSpeed and Agility DrillsDrills for GoalkeepersDrills for MidfieldersDrills for ForwardsTeam Soccer Drills for PracticeWall DrillsDrills Without ConesIndoor Drills
Every drill, read aloud and on the record
In Spatrian the Audio Coach talks a player through these drills while they play, and each run goes on their own training record, which their coach or personal trainer can read. The beta is opening to a small first group of players, coaches and families.